Workout Description
EMOM for 15 minutes
10 Pull-Ups
15 Push-Ups
20 Air Squats
If you fall behind the clock keep going for 15 minutes and see how many rounds you can complete.
Why This Workout Is Medium
Perform a round of 10 Pull-ups, 15 Push-ups, 20 Squats every minute for 15 minutes. Tests consistency and bodyweight endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of pull-ups (150), push-ups (225), and squats (300) if all rounds are completed, significantly tests bodyweight muscular endurance.
- Endurance (7/10): 15-minute EMOM structure maintains a consistent moderate cardiovascular demand if rounds are completed within the minute.
- Speed (5/10): Requires completing each round within the minute, promoting a consistent, moderately fast work rate.
- Power (4/10): Kipping pull-ups and explosive push-ups can contribute, but the EMOM format encourages sustainable pacing over maximal power per rep.
- Strength (3/10): Primarily bodyweight movements; strength is a factor in maintaining good form under fatigue but not maximal strength.
- Flexibility (2/10): Basic range of motion for pull-ups, push-ups, and squats is required.
Modality Profile
A pure gymnastics workout, a shorter version of 'Chelsea'.
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